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Top 10 Superfoods That Help Increase Calcium

Calcium helps in the formation and maintenance of strong and healthy bones.

1. Dairy products

Milk, cheese, and yogurt are excellent sources of calcium. They also provide other essential nutrients like vitamin D, which aids in calcium absorption.

2. Leafy Greens

Dark, leafy greens such as kale, collard greens, and broccoli are rich in calcium. These vegetables are not only nutritious but also low in calories, making them a great addition to any diet.

3. Sardines and Salmon

Fatty fish like sardines and salmon are not only high in omega-3 fatty acids but also provide a good amount of calcium. Canned fish with bones, such as salmon, offer an extra calcium boost.

4. Tofu and Tempeh

Tofu and tempeh are plant-based sources of calcium that are particularly beneficial for individuals following a vegetarian or vegan diet. These soy products are versatile and can be incorporated into various dishes.

5. Nuts and Seeds

Almonds, chia seeds, and sesame seeds are rich in calcium and can be easily added to meals or snacks. They also provide healthy fats and additional nutrients.

6. Fortified Foods

Many food products, such as certain types of plant-based milk (like almond or soy milk), orange juice, and cereals, are fortified with calcium. Check the labels to ensure you’re choosing products with added calcium.

7. Beans and Lentils

Beans and lentils are not only excellent sources of plant-based protein but also contain a good amount of calcium. Incorporating these into soups, salads, or main dishes can contribute to your daily calcium intake.

8. Cheese

While cheese falls under the dairy category, it deserves a separate mention for its concentrated calcium content. Parmesan, mozzarella, and cheddar are among the cheeses with higher calcium levels.

9. Oranges and Figs

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Certain fruits, such as oranges and figs, provide a decent amount of calcium. Including these fruits in your diet can be a sweet way to enhance your calcium intake.

10. Low-Fat Yogurt

Yogurt, especially the low-fat or Greek varieties, is rich in calcium and probiotics. Probiotics contribute to gut health, while calcium strengthens bones, making yogurt a double-benefit food.